🤰Prenatal and 🤱Postpartum friendly

Focus : 

This abs and arms muscle building workout will fine tune your muscle tone, and draw and cinch everything in to your center. You’ll develop stronger back muscles, upper back, mid back, shoulders, shoulder stabilizers, and arms to help you sit and stand taller. You will also work your booty and glutes. Don’t think bulk, think definition, sculpt, tighten and tone.

Prenatal/Postpartum: Because we are working often on our hands and knees today it is a great position for mamas-to-be and new mamas to keep your core healthy, moved, and both strong and flexible. PLEASE NOTE: The only moves I would advise against (depending on each individual) is the planks. If you have diastasis recti this aggravates that separation so just sit the 2 planks out. Everything else is A-ok! 👍🏼 Always listen to your body, you know it best, and to you doctor!

Equipment Needed : 

Mat, hand weights (anything 1lb – 5lbs max, I would not suggest more. I’m using 3lbs.), and a box. NOTE: The box is OPTIONAL. If you do not have one you can easily do this entire session on the mat. For the few moments our hands or feet are raised you will simply have them on the same level. Keep in mind for these moments you can always easily use the seat of a chair or a step in the house somewhere, but again it’s optional.

The Course of this Class :

Class starts kneeling mobilizing the spine with some cat and cow stretches. We move to Bear Crouch exercises, bird dog and more. Working in a 4-point kneeling position is very effective for drawing the abdominal wall up and in without putting undue pressure on that same wall. We will also work our side bodies, back body and front in all planes and all directions. Some of today’s exercises are reminiscent of being on the Reformer. The pace of our muscle building workout today is moderate and mindful. Make sure to set yourself up in right alignment and breath through each exercise. Listen to your body and move mindfully. This will ensure you get the best results and the most benefit out of all your efforts!

Let us know below 👇🏼 how you liked this muscle building workout. (And remember building muscle doesn’t mean getting bulky, it means transforming our bodies composition to a stronger, more supported, best version of you 😉. Pilates always favors the small supportive musculature around our spines and the long lean muscles throughout the body, making stronger while also making longer).

Class Level : 

ALL levels. Great for everyone! Today’s class is all about improving and maintaining that all important inner strength.

Goals : 

Strengthen your core from center out. Improve and increase your upper body, shoulder, back and arm strength for better posture and carriage. Squeeze out that waistline. Develop more muscular stamina. Create breathe and length in the body, and more stability. Transform your body, build lean muscle. (The use of weights helps the development of muscle.)

Other abs and arms workouts you might like :

Quick Arms & Abs on-the-fly, Elite Core, At-Home, Dynamic Warm Up Workout, Abs + Booty Stability Ball Strong Workout, No More Flab Arms and Abs, Sure to Burn, Toned Arms and Tight Abs Workout – Upper Body Makeover, Live replay

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